You also know that it needn’t be a big production. But although reaching for a handful of almonds or a healthy yogurt is easy and filling, it’s understandable if that leaves you yearning for something heartier. While the entree section of the freezer case is often where healthy intentions go to die, there are major exceptions—like these heat-and-eat breakfast items, which are low in fat yet significant sources of protein and fiber. Try them out and you’ll never cast a disgusted-yet-envious eye at your McMuffin-scarfing cubemate again.

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Amy’s Organic Breakfast Burrito, 1 burrito

Calories

270

Fat

8 g

Saturated Fat

1 g

Sodium

540 mg

Carbs

38 g

Fiber

6 g

Sugar

3 g

Protein

12 g

Protein provided by tofu and beans make this vegetarian option feel substantial, enough to make you run from the border: Taco Bell’s Sausage and Egg Breakfast Burrito has eight times the saturated fat and 60% more sodium.

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This lean and zesty sandwich doesn’t want for flavor thanks to protein-rich chicken-apple sausage. Especially satisfying: It has less than half the calories and a quarter of the fat of a McDonald’s Sausage McMuffin With Egg.

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Nature’s Path Organic Buckwheat Waffles, 2 waffles

Calories

190

Fat

7 g

Saturated Fat

1 g

Sodium

330 mg

Carbs

33 g

Fiber

1 g

Sugar

5 g

Protein

2 g

Waffles aren’t usually at the top of the healthy-breakfast list, but this organic option scores a deserved place on ours. A serving has 10 grams of whole grains to burn belly fat, plus pieces of organic strawberries and blueberries, which contain polyphenols that can stop abdominal fat from forming. Top it with fresh berries for an even bigger health boost from some of the Best Fruits for Fat Loss.

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CedarLane Spinach and Roasted Tomato Egg White Frittata, 1 frittata

Calories

160

Fat

6 g

Saturated Fat

4 g

Sodium

300 mg

Carbs

16 g

Fiber

5 g

Sugar

5 g

Protein

10 g

Keep your first meal light without resorting to your routine yogurt with these egg white frittatas. A dose of feta and milk ensures you get enough protein and fat to keep you satiated without skyrocketing calories, and you’ll sneak in veggies before your first morning meeting. Now that’s starting the day right.

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Amy’s Organic Tofu Scramble, 1 entree

Calories

320

Fat

19 g

Saturated Fat

3 g

Sodium

580 mg

Carbs

19 g

Fiber

4 g

Sugar

4 g

Protein

22 g

This tofu-based vegetarian bowl offers a whopping 22g of protein, the highest on the list. A blend of organic vegetables and extra-virgin olive oil lend vitamins and good fat. (To reduce the sodium count without sacrificing protein, leave some of the hash browns aside.)

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Van’s Power Grains Waffles, 2 waffles

Calories

210

Fat

7 g

Saturated Fat

0.5 g

Sodium

180 mg

Carbs

27 g

Fiber

3 g

Sugar

6 g

Protein

10 g

“Power Grains” sounds like the most boring cartoon of all time, but these whole-grain waffles might give you a touch of childhood nostalgia—not to mention belly-fat-blasting protein—without the Eggo-induced guilt hangover.

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The English-muffin breakfast sandwich is no longer the provenance of the Golden Arches: Lean turkey sausage lends this a good ratio of protein, fat and calories.

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Amy’s Organic Multi-Grain Hot Cereal Bowl, 1 bowl

Calories

190

Fat

1.5 g

Saturated Fat

0 g

Sodium

300 mg

Carbs

40 g

Fiber

5 g

Sugar

12 g

Protein

4 g

Hang on to your Pharrell hat, Quaker Oats dude: Seven organic whole grains make this a belly-fat-melting oatmeal option, with more fiber and half the fat of Old Fashioned Oats.

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Garden Lites Zucchini Soufflé, 1 soufflé

Calories

180

Fat

3 g

Saturated Fat

0.5 g

Sodium

550 mg

Carbs

28 g

Fiber

5 g

Sugar

7 g

Protein

10 g

Don’t let the presence of the word “Lite” unnerve you: This egg-white soufflé is savory and satisfying—high in protein, low in fat and calories, with antioxidant-rich zucchini.

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Kashi 7 Grain Waffles, 2 waffles

Calories

150

Fat

5 g

Saturated Fat

0.5 g

Sodium

340 mg

Carbs

25 g

Fiber

7 g

Sugar

4 g

Protein

3 g

These are the most fiber-packed waffles you’ll find in the freezer section. If you’re looking to power your morning with more protein and fewer carbs, prep only one waffle and add a tablespoon of peanut butter and some banana slices.

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